Weekend Warrior Training Plan Program 2 Month 2 (Weeks 5 through 8) Maximum Strength Phase (MS) Free Weight Based - Straight Sets YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is based on using free weights and is the second month of hitting the gym. At this point you should know how to do each exercise with perfect form and be able to get in and out of the gym efficiently. Exercises in this phase of strength training will be done in straight sets. Meaning you complete all sets of one exercise before moving on to the next. Progression: In weeks one and two perform 3 sets of 8-10 repetitions. In weeks three and four perform 4 sets of 6-8 reps. In this phase it is very important that you use enough weight to obtain failure in the prescribed reps. For this free weight-based workout, you will do straight sets, resting 2-minutes in between exercises and 2-minutes at the end of each set. Take each set to failure. Set the load to fail at the correct number on set one. If you cannot get to that number on set two or three or any subsequent set, (with perfect form) that s OK, that s the correct weight. This way you always lift to failure if the first set is correct. If you are pressed for time and have to shorten the workout to fit in the allotted time, eliminate the total number of exercises. Do not do less than the prescribed number of reps and sets. It is recommended to eliminate smaller muscle groups first. Mobility/Warm-up Always start with the mobility/warm-up module and move from one exercise to the next without any rest. This portion of the workout is done at an effort level that is very light and is used to prepare the body for the more intense work that follows. Focus on stretching and increasing joint mobility. If you feel like you need to do more than the prescribed reps or sets to completely warm up, feel free to add more reps/sets. If time permits, light cardio is also a good option to add to the mobility module. Spend a minimum of 10-minutes on mobility and warm-up. Cool Down The cool down is an essential part of every training session. Do not skip the cool down. Take 10- minutes to gradually allow your heart rate and breathing to lower to a comfortable level while stretching major muscle groups in the upper and lower body. Three options are given for the cool down. Choose the option that best fits your needs.
Option #1: Pick standard stretches from the MX Full Body Flex.pdf document. Depending on time constraints, do as many static stretches as possible focusing on large muscle groups that you feel are inflexible. Option #2: Pick stretches from the Foam Roll Exercises.pdf document. Depending on time constraints, do as many positions as possible focusing on large muscle groups that you feel are tight or sore. For more details on foam rolling and myofascial release, please see this document. Option #3: If you are an experienced athlete, pick a routine that works best for you. Focus on muscle groups or areas that you feel need work. Questions: If you have questions about this or any of the other workouts, please post them on the Virtual Trainer Premium Training Forum located within your Training Peaks account. Good luck with your workout! 2
Core Upper Body Lower Body Warm-up Mobility Free Weight - Maximum Strength Workout Workout Style = Straight Sets Intensity = Set load to fail on final rep in perfect form Exercise Reps/Time Sets Scorpions, Reverse Scorpions 10 Reps front and 10 Reps rear (Each Leg) 1 Walking Lunges 10 Reps/leg 1 High Knees 10 Reps/leg 1 Reverse Cowboys 10 Reps/leg 1 Jump Rope 30 both legs, 15 right leg, 15 left leg 1 Inch Worm 6 Reps 1 Seated Dips 10 Reps 1 Reverse Rows (Barbell or Rings) 10 Reps 1 Weeks 1 & 2: Reps Sets Weeks 3 & 4: Reps Sets Barbell Back Squat 8-10 3 6-8 4 Barbell Dead Lift 8-10 3 6-8 4 Alternating Dumbbell Step up 8-10/leg 3 6-8/leg 4 Dumbbell Single Leg, Bent Leg, Calf Raise 8-10/leg 3 6-8/leg 4 Pull-ups (Add Weight if Needed) 8-10 3 6-8 4 Barbell Bench Press 8-10 3 6-8 4 Barbell Bent Over Row 8-10 3 6-8 4 Barbell Shoulder Press 8-10 3 6-8 4 Plank 60-sec 3 60-sec 4 Side Plank 40-sec 3 40-sec 4 Russian Twist with Medicine Ball or Dumbbell 45-sec 3 45-sec 4 Box Jumps (20 24 height box) 12 3 12 4 Rest: Between Exercises = 2-minutes End of each set = 2-minutes Cool Down: 10-minutes Option 1: Standard Stretch Exercises Option 2: Foam Roll Exercises Option 3: Athlete s choice 3
EXERCISE LIBRARY Mobility/Warm-up Scorpions Reverse Scorpions Walking Lunges High Kicks Reverse Cowboys 4
Jump Rope Inch Worms Walk forward with hands Core tight, chest forward Lift hips and walk legs in Seated Dips Barbell or Ring Rows 5
Exercise Library Lower Body Barbell Back Squat Barbell Dead Lift Alternating Dumbbell Step Up Dumbbell Single Leg, Bent Leg, Calf Raise Bent Knee 6
Upper Body Pull Ups (Add Weight if Needed) Barbell Bench Press Barbell Bent Over Row Barbell Shoulder Press 7
Core Plank Side Plank Modified Advanced Russian Twist with Medicine Ball or Dumbbell Box Jumps 20 /24 Men = 24 Women = 20 8